Ukudla ngezingxenye ezincane, izinsuku ezingu-7, -3 kg

Ukwehlisa isisindo kuze kufike ku-3 kg ​​ezinsukwini eziyi-7.

Okuqukethwe kwekhalori lansuku zonke isilinganiso ngu-930 Kcal.

Ngabe uyafuna ukwehlisa isisindo, kepha yona le micabango yokuthi kufanele udle ukudla okungenamsoco futhi ukhohlwe ngezibiliboco zakho ozithandayo iyakukhathaza? Kukhona indlela yokuphuma - ukudla ngezingxenye ezincane, ngokuya ngemithetho ongadla ngayo okumnandi nokuhlukahlukene. Udinga nje ukulawula inani lezingxenye. Ngenxa yalesi sitayela sokudla, ungalahlekelwa kufika ku-3,5 kg ngesonto futhi, ngaphezu kwakho konke, ukwenze ngaphandle kwemingcele eqinile.

Izidingo zokudla ezingxenyeni ezincane

Iphuzu eliyinhloko lalokhu kudla ukuthi inani lansuku zonke lokudla okudliwayo kufanele lihlukaniswe libe izingxenye ezincane eziningana. Lokhu kungenxa yezici zomzimba womuntu. Njengoba kufakazelwa ososayensi, ngesikhathi sekhefu elide phakathi kokudla, i-mucosa yesisu ikhiqiza i-hormone ghrelin. Nguye obhekene ngqo nomuzwa wendlala. Lapho i-ghrelin iqhubeka, indlala iyabonakala. Ngokunciphisa izinkathi zesikhathi phakathi kokudla, sivimbela ukukhiqizwa kwenani elikhulu lale hormone. Mayelana nalokhu, isifiso sokudla okungaphezu kwesilinganiso nokuyeka ukudla nakho kuyancipha. Lokhu kwenza kube lula kakhulu ukunciphisa okuqukethwe kwekhalori ekudleni. Ngaphezu kwalokho, umsoco oyingxenye uvusa imetabolism elele, ekuvumela ukuthi wehle ngokushesha emzimbeni futhi ungazuzi amakhilogremu ngokuzayo.

Kunezindlela eziningana zokunciphisa isisindo ngokudla ukudla okuncane. Ngendlela yokuqala, kunconywa ukuthi uhlukanise ukudla kwansuku zonke ngokulinganayo ku-5-6 servings cishe kokuqukethwe okufanayo kwekhalori. Ukusebenza ngakunye akumele kweqe ama-200 (ubuningi bama-250) amagremu. Awudingi ukukala ngokucophelela igremu ngalinye. Ungakwenza kube lula. Qiniseka ukuthi inani lokudla okudlayo linganela entendeni yesandla sakho. Zama ukuthi ungeqi emahoreni amane phakathi kokudla. Kunconywa ukuba nesidlo sasemini amahora angama-4-3 ngaphambi kokulala ebusuku.

Endleleni yesibili, ekhuthazwa ngukudla ezingxenyeni ezincane, umthamo owunikiwe wokudla kufanele uchotshozwe kakhulu futhi unikezwe ukudla okulula okungu-8-10 ngosuku. Kulokhu, kuzodingeka udle njalo ngamahora ama-2-2,5. Khetha inketho yokudla okuyingxenye encane ekulungele kakhulu.

Ngokuqondene nemikhiqizo kulokhu kudla, vele, kuhle ukwenza imenyu yokudla okunempilo nokuphansi kwamafutha. Kodwa akudingekile neze ukushiya ngokuphelele ukuphatha kwakho okuthandayo. Yingakho lolu hlelo lokulahlekelwa isisindo luhle. Uma udla ushokoledi omncane noma amakhukhi ambalwa (angcono kunalawo enziwe ekhaya), akunakwenzeka ukuthi lokhu kuzothinta kakhulu inqubo yokulahlekelwa isisindo, kodwa isimo sengqondo nentshiseko eyengeziwe yokulahlekelwa isisindo ngokuqinisekile izophakama.

Kunconywa ukunciphisa ukusetshenziswa kokudla okusheshayo, amaswidi e-confectionery ane-calorie ephezulu, imikhiqizo kafulawa omhlophe, iziphuzo ezinotshwala ne-carbonated, ukudla okuthosiwe nokunamafutha kakhulu. Kodwa akufanele nanini ukhohlwe mayelana nemikhiqizo yobisi nobisi omuncu wokuqukethwe kwamafutha aphansi, inyama enomzimba, inhlanzi, izilwane zasolwandle, okusanhlamvu, imifino yonyaka, izithelo namajikijolo ahlukahlukene. Kungaphuzwa itiye, ikhofi nezinye iziphuzo, kodwa zama ukuzisebenzisa ngaphandle kokushukela noma okungenani unciphise inani. Kungcono ukusebenzisa uju lwemvelo, ujamu noma izinto zokulondoloza.

Ngesikhathi sokudla kwasekuseni, kungcono ukufaka kabusha ngama-carbohydrate ayinkimbinkimbi, isibonelo, iphalishi lakho olithandayo kanye / noma izingcezu ezimbalwa zesinkwa esiphelele. Ukungezwa okuhle kakhulu kungaba yizicucu zezithelo namantongomane amancane afakwa ku-cereal. Ungagcwalisa isidlo esikhulu sasekuseni ngesipuni soju. Kunconywa ukuthi ungalibali ngesidlo sasekuseni, kuzosiza ukuvula umzimba futhi kusebenze izinqubo ze-metabolic. Kunconywa ukuba nesidlo sasekuseni emizuzwini yokuqala engama-40-60 ngemuva kokuvuka.

Ngesidlo sasemini nesakusihlwa (okungenani okukodwa kwalokhu kudla), zama ukudla ukudla okushisayo nemikhiqizo yamaprotheni. Inketho enhle kakhulu isobho elinamafutha aphansi kanye nezinhlanzi ezinamafutha noma izicucu zenyama. Umngane omangalisayo kubo uzoba isaladi yemifino namakhambi. Kungcono ukukhetha izipho zemvelo eziqukethe ubuncane besitashi (utamatisi, ukhukhamba, iklabishi elimhlophe, njll.).

Ukudla okuphakathi, okwamukelwa kakhulu ngale ndlela, ama-cereal crisps, i-cottage shizi enamafutha aphansi noma eminye imikhiqizo yobisi, izithelo, imifino, ama-juice asanda kukhanywa aphelele.

Ungakwazi ukunamathela ekudleni ngezingxenye ezincane uma nje kungakwenzi ungakhululeki. Kalula nje, lapho ufinyelela amafomu owafunayo, khulisa kancane ukudliwa kwekhalori kokudla okudlayo futhi, bheka izinkomba zesikali. Ngasikhathi sinye, kunconywa ukuthi unganyusi ivolumu yokukhiqiza bese uzama ukudla kancane kancane ukuze unganwebeki isisu.

Ukushintshela ngokunethezeka kunendlela ehilela ukunciphisa nokuchoboza izingxenye ezithile, zama ukudla kancane, ukuhlafuna kahle ukudla. Leli qhinga lizosiza ekuqinisekiseni ukuthi isibonakaliso sokusutha sifika ngesikhathi esifanele sokuphela kokudla, futhi sinciphise ubungozi bokuthi uzoya kwisengezo ngaphandle kokugcwele. Ngaphezu kwalokho, ukudla okuhlafunwa kahle kumuncwa kangcono ngumzimba, okufaka isandla ekunciphiseni isisindo ngempumelelo.

Isiza ekunciphiseni isisindo kanye nokusetshenziswa kwezinsika ezincane. Kuzokwenzeka ukuthi isabelo sakho sizoba sincane, futhi ukwaneliseka ngokudla okudlayo kuzohlala, ngoba empeleni udla ipuleti eligcwele lokudla. Sebenzisa iqhinga elinjalo elingenabungozi kwengqondo.

Imenyu yokudla ezingxenyeni ezincane

Isibonelo semenyu yokudla ezingxenyeni ezincane zesonto (ukudla okuyisihlanu ngosuku)

Ukungafani kokudla ezingxenyeni ezincane

• Ukudla ezingxenyeni ezincane (inqobo nje uma okuqukethwe kwekhalori kungagundiwe kakhulu) akunaphikisana okuphawulekayo, ngoba kuhambisana nezinkambiso zokudla okunempilo nokulinganisela.
• Uma uzizwa ungaphatheki kahle lapho ushintshela ohlotsheni olunjalo noma ungabaza impilo yakho, bese uthintana nodokotela ongungoti wezokudla.

Izinzuzo zokudla okuyingxenye encane

1. Ukudla ukudla okuncane kukhulisa imetabolism futhi kuyigcine ezingeni elifanele, okufaka isandla ekushiseni okusebenzayo kwamafutha omzimba.
2. Ukudla okuhlukanisiwe kusifundisa ukulawula inkanuko yethu futhi kusiza ukugwema ukuqubuka kwendlala okungazelelwe, ngenxa yokuthi kudla ngokweqile.
3. Ukudla kunikeza ukwehla kwesisindo okubushelelezi okusekelwa ngongoti abaningi bokudla.
4. Uma ulandela le mithetho, ukugaya kwejwayelekile, umzimba uhlanzwa ngendlela engokwemvelo, futhi isimo sempilo siyathuthuka.
5. Kulula kakhulu ukuzinzisa imiphumela etholakala ngokudla okunjalo.
6. Ngokuqinisekile labo abalahlekelwa isisindo bazophinde bajabulele iqiniso lokuthi azikho izinkomba eziqinile zokwenqaba imikhiqizo yabo eyintandokazi. Ngokuvamile, ungasebenzisa konke, kodwa ngamanani athile.

Okubi kokudla okuyingxenye encane

• Ekuqaleni kokulandela imithetho yokudla, indlala ivame ukuzizwa izwakala. Uma uzizwa ungakhululekile, nciphisa osayizi bezabelo zakho kancane kancane.
• Ushintsho olusuka ekudleni okukodwa noma okubili kwenala luye ekudleni okulula okuhlanu noma okuyisithupha akulula kuwo wonke umuntu, ngokwengqondo nangokomzimba.
• Ukudla ezingxenyeni ezincane kungahle kungalungeli abantu abangakwazi ukudla njalo njengoba indlela incoma.

Ukudla kabusha ezingxenyeni ezincane

Uma uzizwa uphilile, ungalandela imithetho yokudla ezingxenyeni ezincane nganoma yisiphi isikhathi futhi nganoma yisiphi isikhathi.